Many of us think that ‘fat’, is a dirty word. But, fat is actually an essential part of our diet that has many health benefits.

A recent study of Australians found that 8 out of 10 individuals have low levels of Omega-3. This is worrying news, as Omega-3s are necessary for optimum health, including reducing risk of cardiovascular disease, inflammatory diseases, and mood disorders.

Omega-3 is an essential fat, our bodies can’t make this itself, so it’s only source is from the food we eat.

Unsaturated fat, also known as a healthy fat, has many health benefits especially if you cut out saturated fats in your diet (found in processed foods, pastries and take away meals).

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You can include healthy Omega-3 fats to your diet by eating:

  1. Oily fish, such as salmon, mackerel, sardine, trout, snapper and tuna are ideal. Aim to eat 2–3 serves of fish (including oily fish) per week as part of a heart healthy diet.
  2. The Australian Heart Foundation[ii] recommends that all Australians should aim for 1 gram of plant-sourced omega-3 each day. Add spinach, walnuts, hazelnuts, flaxseeds, olive oil to your daily eating plan.
  3. Dairy products, such as cheese, and lean animal meat are also healthy additions to your overall Omega-3 intake.
  4. Supplementing your diet through Krill Oil may be ideal for those who dislike fish, or are unable to achieve a balanced diet as suggested. Krill is a more easily absorbed form of Omega-3.

If you’re worried about your Omega-3 levels, then a simple, self-administered finger prick test available through selected practitioners and pharmacies can tell you your levels. Together with your healthcare practitioner, you can analyse the results and make the necessary lifestyle changes.

So lets work together to make 2018 a healthier year for you and your family!


What are some ways you like to add some healthy Omega-3s to your diet?! Let us know your favourite healthy fats in the comments below!

  • Pretty sure my body has enough fat stores to last me my lifetime ????????


  • Even saturated fat has its place. It makes you feel full faster and for longer and when its eaten as a part of a healthy balanced diet there is nothing wrong with it.


  • I like some oily fish and drizzling a bit of olive oil over certain foods.


  • We use olive oil on salads and in cooking and I add walnuts and chia seeds to my breakfast every morning


  • I have started drizzling olive oil over my meals. I used to think it was gross, but the real olive oil is quite tastey. I also nibble on raw nuts and enjoy avocado on toast or in salads etc


  • I tried to persist with olive oil but it made me feel ill every time. Eating out sometimes I didn’t even know it was in the food but still suffered from the effects of it. Definitely not for me. I love Salmon which has higher nutritional value and natural oil in it. I often use it instead of tuna with salad or in mornay


  • Looks as if I’m doing the right thing. Have fish 3 times a week, add flaxseeds to my cereal and have start having a handful of nuts when I have my afternoon break.


  • I love adding olive oil to my everyday meals and also nuts


  • I must include more of these good fats in my diet. In 2018 I aim to eat a lot more fish! My husband will just have to deal with the smell of it cooking!


  • Love using olive oil and do love walnuts …I am not a seafood lover but do take fish oil capsules.


  • I don’t eat meat or fish, but have daily ground flax seed, sesame, chia, pumpkin seeds, nuts, coconut oil and plenty of kefir. I have a high cholesterol, but all with the good type of cholesterol because of the good fats.


  • I need to use more of these good fats.


  • I add olive oil to a lot of my cooking. I must see if that has Omega-3.


  • We eat oily fish a lot, so are probably OK. Never knew that pharmacies could do this test – must see if mine does.

    • That’s something new to me too. I will ask my GP about it.


  • Chia seeds and flax seeds are rich in Omega 3. I add them regularly to my muesli, smoothies and salads.

    • It is so easy to add seeds to recipes too – a good way to get a healthy hit of goodness.


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